Nutrition Final Exam Flashcards
1
Q
Is alcohol an essential nutrient?
A
No
2
Q
How many calories per gram does alcohol contain?
A
7 calories/ gram
3
Q
what is the type of alcohol consumed in alcoholic beverages?
A
Ethanol
4
Q
t/f ethanol is safe for consumption but excessive amounts are toxic and too much can be fatal
A
True
5
Q
how is alcohol made?
A
by fermentation of natural sugars in grains (beers) and fruits (wine) by yeast
6
Q
Define Moderate alcohol consumption:
A
no more than one drink daily for adult women two for men
7
Q
Alcohol can increase:
A
HDL cholesterol and may make blood platelets less “sticky: less likely to form unwanted blood clots
8
Q
the health benefits in alcohol have only been shown in people….
A
in women >55 and men >45 years old, not in younger people
9
Q
Name a toxin.
A
Alcohol is a toxin and the body works quickly to metabolize and eliminate it
10
Q
Where does your body absorb alcohol?
A
you absorb alcohol in your stomach and small intestine
11
Q
some alcohol is metabolized by alcohol what before it is absorbed?
A
alcohol dehydrogenase enzyme before it is absorbed
12
Q
what sex is more susceptible to effects of alcohol
A
women
13
Q
women have ___ to __ % less of what than men, absorb more alcohol in stomach
A
20-30% alcohol dehydrogenase
14
Q
what can help slow alcohol absorption?
A
food
15
Q
you metabolize alcohol primarily in your?
A
liver
16
Q
one standard drink is metabolized in __ to __ hours
A
1.5 to 2
17
Q
when does alcohol stop circulating in your blood?
A
When it is metabolized
18
Q
What does Blood alcohol concentration (BAC) correlates with?
A
BAC correlates with amount of alcohol in your breath
19
Q
BAC legal limit in Florida is
A
.08
20
Q
The effects of alcohol on your brain
A
- depressant of central nervous system
- slow down transmission of nerve impulses and reaction time to stimuli
- impairs thoughts, actions, behavior
- if enough consumed, activities of brain stem are suppressed (breathing, heart rate) resulting in death
21
Q
Alcohol can disrupt sleep and cause hangovers
A
true
22
Q
___ amount of alcohol in late afternoon/ evening can disrupt sleep cycle
A
moderate
23
Q
how is alcohol a diuretic?
A
it can cause dehydration and electrolye imbalances
24
Q
Name 4 ways alcohol which is a diuretic can disrupt normal body functions?
A
- interferes with insulin and glucagon that regulate blood glucose level
- negatively affects parathyroid hormone and other bone-strengthing hormones, can increase risk of osteoporosis
- can increase estrogen levels in women, may increase risk of breast cancer
- affects reproductive hormones and is associated with both male and female sexual dysfunction
25
Consuming to much alcohol may lead to ___ and ___
overnutirtion and malnutrition
26
excessive alcohol can interfere with absorption and or use of
protein, zinc, magnesium, thiamin, folate , and vitamins b12, A,D,E,K
27
Excessive amounts of alcohol can increase risk of
- Cancers of the esophagus, mouth and throat
| - alcohol liver disease
28
What are the three stages of liver disease?
Fatty liver, alcoholic hepatitis, cirrhosis
29
Alcohol can put a healthy pregnancy at risk:
exposure to alcohol prenatally can cause fetal alcohol syndrome FAS
30
What does FAS fetal alcohol syndrome do to a body
causes physical mental and behavioral abnormalities
31
Are the effects of FAS permanent?
Yes
32
the only proven, safe amount of alcohol a pregnant woman can consume is ____
none
33
What do the effects of FAS look like?
```
-Skin folds over the eyes
low nasal bridge
short turned up nose
indistinct philtrum (groove between nose and upper lip)
small head circumference
small eye opening
small midface
flattened face
thin upper lip
```
34
Alcoholism is a disease; craving, loss of control, physical dependency
ABout __ % of risk of alcoholism is genetic
Risk is also determined by ____
50%
| Environment
35
define weight management:
maintaining weight within a healthy range
36
healthy weight is one that....
doesnt increase the risk of developing weight-related health problems and diseases
37
Define overweight:
10 to 15 pounds more that healthy weight
38
__% of Americans are overweight
67
39
define obesity:
25 to 40 pounds more than healthy weight
40
__ % of Americans are obese
34
41
Being over weight increases risk of,
hypertension, stroke, heart disease, gallbladder disease, type 2 diabetes, osteoarthritis, some cancers, and sleep apnea
42
losing as little as __ to __ pounds can reduce risk of diseases associated with being overweight
10 to 20
43
BMI > ___ is considered overweight
25 with a modest increase risk of dying from diseases
44
BMI > ___ is considered obese
30 with a 50 to 100 % higher risk of dying prematurely compared to healthy weight
45
BMI <___ is underweight
18.5 can also be unhealthy
46
Central obesity (excess visceral fat) increases risk of
heart disease, diabetes, and hypertension
47
Visceral and subcutaneous fat storage in the body occurs....
liver
abnormal muscle
subcutaneaous fat
visceral fat
48
the 3 components of your energy needs are
BMR 50-70%
physical activity 20-35 %
TEF 10 %
49
Energy needs comprised of:
basal metabolism
thermic effect of food
physical activities
50
You BMR energy needs are?
- Minimum energy needed to keep you alive (meet basic physiological needs)
- makes up about 60% of your total energy needs
- many factors affect BMR
51
The thermic effect of food affects your energy needs by:
Amount of calories expended to digest, absorb, and process food (about 10 percent of calories in food eaten)
52
Will physical activity increase your energy needs
yes
53
sedentary people expend less than ___ energy of BMR in physical activity
1/2
54
Very active athletes can expend ___ BMR
twice
55
how do you calculate your energy needs?
estimated energy requirement EER of DRI's provide estimate for various groups
-can calculate EER based on height/weight/age
56
What are the effects too few calories?
liver glycogen depleted in 2 to 3 days
- fat stores and about 1/3 of lean tissue mass depleted in about 60 days resulting in death
- ketone bodies generated from incomplete breakdown of fat can be used for energy during fasting or low carb diet
- amino acids from body protein breakdown can be used to make glucose
57
stored glycogen and fat are used as
fuel sources
58
when fat stores increase, ____ in fat tissue signals brian to decrease hunger and food intake
leptin
59
___ also causes the brain to decrease hunger
insulin
60
excess calories are stored as
Fat
61
the body ___ store extra protein
cant
62
the body has a _____ capacity to store fat
unlimited
63
body contains about ___ billion fat cells which can expand
35 billion
64
to lose 1 pound of body fat, need a ___ calorie deficit
3,500
65
weight loss of 1/2 lb to 1 lb /wk need to decrease daily calories by ___ to __
250 to 500
66
define set point
theory holds that body opposes weight loss and works to maintain a set weight helps avoid yoyo
67
Weight cycling or yoyo dieting is a common result of
fad diets
68
new lower weight requires less calories to maintain weight the ____
energy gap
69
define bulimia nervosa
involves cycle of binge eating and purging
70
define anorexia nervoa
results from severe calorie restriction
71
What are some of the benefits of physical fitness?
- overall health and physical fitness
- reduces risk of cardiovascular disease and type 2 diabetes
- improves body composition, bone health and immune system
- improves sleep and reduces stress
- reduces risk of heart disease, helps maintain healthy weight and improve body composition
72
over __ of adults in the US do not meet regular physical activity recommendations
1/2
73
define: Cardiorespiratory exercise
can improve cardiorespriatory endurance and body composition
74
define aerobic
uses oxygen
75
to increase muscle strength: low number of repetitions using using heavy weights
increase
76
how many minutes a day should some one do physical activity to maintain their current body weight?
To lose weight?
30 min
60-90 min
77
the progress overload principle can help.....
improve fitness over time
78
during the first few minutes of physical activity energy is provided by anaerobic energy production from the breakdown of....
Adenosine triphosphate (ATP)
creatine phosphate
there is a limited amount stored in cells
79
After a few minutes of cardio your body begins to pull energy from?
oxygen intake and aerobic energy production
| -carb (glucose) and fatty acids broken down to yield atp energy via aerobic metabolism
80
____ is the primary source of energy during high intensity exercise
carbohydrates,
carb form blood glucose and stored glycogen in muscles and liver: about 2 hours of exercise
well trained muscles store 20 - 50 percent more glycogen then untrained muscles
81
glucose and glycogen use....
increases as intensity increases
82
lactic acid is produced at
high exercise intensities and shuttled to other tissues
| recycled by muscles or liver for energy use
83
carbohydrate loading?
for athletes before events:
- 4-6 days prior to event: eat 4-5 grams carb per kg body weight each day
- 1-3 days prior to event: eat 10g/kgbw each day
- competition day: 250-300 g carb 3-4 hours before event
84
what is the primary energy source during low- intensity exercise
fat
85
converting fatty acids into energy is slow and requires more ___ compared with carbohydrate
slow , oxygen
86
low intensity exercise uses mostly fat from?
adipose tissue
87
moderate intensity exercise also uses fatty acids from ?
muscle triglycerides
88
well trained muscles burn more fat ____ endurance
increases
89
define fat burning zone:
65-73 percent of maximum heart rate
90
define "cardio zone"
>73 percent of maximum heart rate
91
orthorhexia
disease associated with obsessing over healthy foods
92
about ___% of the fruit and nuts we buy originate outside the US
32
93
the US currently imports $__ billion worth of bananas annually
1
